Eat leaner red meat & poultry.
3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, fat skimmed from top
1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350 Â°F for 1 hour or until done. While cooking, baste occasionally.
Yield: 8 servings
Serving size: 1 chicken part with sauce
Each serving provides: Calories: 176, Total fat: 6 g, Saturated fat: 2 g, Cholesterol: 68 mg, Sodium: 240 mg, Total fiber: 1 g, Protein: 24 g, Carbohydrates: 7 g, Potassium: 360 mg